IM Training Log w/c 24.02.20

March 1, 2020 // Liza Smith

Body Comp Stats 
Weight: 75.1kg (-1.0kg)
Body Fat %: 28 (-0.3)
Muscle %: 33.8 (+/- 0)

Mon: 12:30pm 6 Hour Hell Session

Kerry (my coach for you new readers) kindly agreed to do this once a month for me and this one came around real quick. I felt a bit like I had gone to war with CrossFit and I although I survived, I got my butt well and truly kicked in the process.
Workout 1:
100 Jumps over the Jerk Blocks
Every 10 reps = 10 Russian Twist (10kg plate)
Every 20 reps = 20 Kettlebell Swing (16kg KB)
Every 50 reps = 10 Sumo Deadlift (35kg)

Workout 2 / 3 / 4:
2 min Handstand Hold
10 min Wall Sit
6 min Hollow Hold at top of Dip Bar

Workout 5:
7k Run
5k Assault Bike
3k Ski Erg
*all in weight vest

Workout 6: Memorial Workout ‘Gilbert Drake’
Accumulate 6 minutes hanging from the rig
1st drop from rig = 800m Run + 20 Burpee Box Jump Overs
2nd drop from rig = 600m Run + 20 Burpee Box Jump Overs
3rd drop from rig = 400m Run + 20 Burpee Box Jump Overs
4th and every subsequent drop = 200m Run + 20 Burpee Box Jump Overs
*Should have only been Burpee Box Jumps but I misread the workout!
This one hurt. For one of the first times ever I started to hate burpees. Luckily Toby was on hand to present me with a little written motivation…

Workout 7: The Finale
100 cal Assault Bike
100 cal Ski Erg
100 cal Row
Every 2 minutes = 10 meter walking lunge w/ 12.5kg Dumbbell

All done and my lats, delts, glutes and hamstrings felt completely beaten up, exactly what I wanted so once again it was time to thank Kerry for an amazing job and head home to start the clean up process as I appeared to have been cleaning the floor of the gym with my legs….

Tues: Rest Day – funny that!

Wed: 6:45am Indoor Cycle Class + 2 mile Run

Coach cycle. Run with Gary. Standard Weds morning and I was surprised at how well my legs held up. I thought this would be the slowest run ever but I did ok. Again, the constant chat helped 🙂

Thu: 9:30am Indoor Cycle Class

Coached week 9 of my programme which is an homage to my favourite stage of The Tour last year. Stage 15, a mountain stage with awesome climbs and an uphill finish.

Thu: 6:30pm Coach By Colour Indoor Cycle Class

Second attempt at The Tour stage, I enjoyed it just as much the second time round and it may just be my favourite week of the programme this year. The plan was to hit another run after class with Gary but he forgot and I took the easy way out and went home, rather than run on my own.

Fri: 1pm CrossFit Class

Kerry asked me when I arrived how I was feeling and I answered honestly that I felt really good. Skill/Strength focus was all about the Overhead Squat but if I put anything more than a PVC pipe above my head I could really feel it in my lower back (yes, I am still struggling with it nearly 2 months on!) so it was Front Squats for me… 5 sets of 3, building up to a heavy 3 for the day. Given everything I did Monday I didn’t go near my usual heavy but what I did do felt heavy enough and as Kerry says “If it feels heavy, thats because it’s heavy!”
The workout was a 10 minute AMRAP of 1 Front Squat, 1 Pull Up (jumping for me), adding another rep of each movement every round. Three rounds in and I realised how tired my lats, triceps and shoulders still were. When I told Kerry this she just laughed and said “I thought that would be the case!” Remember kids, just like your mum, your coach knows everything!

Sat: Planned Rest Day

Sun: Unplanned Rest Day

My alarm went off at 6:30am so I could get up and head to the pool, followed by the cycle studio but I rolled over, turned it off and snuggled back down in bed with my husband and our dog.
I decided to give myself one lazy morning and have a day where I’m not getting up, rushing around and then catching up with my husband later in the day. Even on rest days I have to get up for work so we don’t get mornings like this anymore.
Did I feel guilty? No
Did I completely enjoy sitting in bed drinking tea, reading my book and even (horrific gasp!) eating a few biscuits? You fucking bet I did.
So there will be an X over this mornings session. Big deal. It is just one session and as long as this doesn’t become the habit (which I already know won’t happen as a I am too focussed on my goal) there is no harm done. 
I know how much effort I put in this week and I made the instant decision to put just as much effort into some pure quality time with my family as that was where I have been slacking this week!

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.

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